Draft session for the Active IQ Level 2 1-to-1 practical, built to satisfy the blueprint page 7 programme-card requirements. See TFG/note-for-James for the assessment criteria and document index. This is a working draft, not yet transcribed onto the official L2_-_Programme_card_John_Critchley.docx.
Assumed client (replace with the real one): apparently healthy adult, trains 2–3×/week, goal = general fitness with strength and body-composition improvement, no contraindications, PAR-Q/screening completed before the session. LAP page 29 requires a genuine, apparently-healthy client with specific goals and no conditions outside scope of practice.
Session shape (~55 min): CV warm-up 5 min → dynamic stretches 5 min → main CV 10 min → resistance/bodyweight/functional block ~25 min → CV cool-down 5 min → stretches 5 min. Resistance block: 2–3 sets, ~10–12 reps, RPE 6–7, 60–90 s rest.
Adaptations note (per James's feedback): each regression/progression below now offers two routes — a variable adjustment (load, range, tempo, hold) and an alt: alternative exercise — to evidence adaptation by both intensity and exercise selection.
| Phase | Exercise / activity | Equipment | Time / Sets × Reps | Intensity (RPE) | Teaching points | Regression | Progression |
|---|---|---|---|---|---|---|---|
| Warm-up | CV pulse raiser | Cross-trainer / treadmill | 5 min | 4–5 | Gradually raise HR, temperature and joint mobility. Treadmill protocol: start ~2, increase in 0.5 increments up to 4 | — | — |
| Warm-up | 5 dynamic stretches: leg swings; walking lunge w/ rotation; arm circles; bodyweight squats; walking knee-hug → lateral lunge | Bodyweight | 5 min | Low | Controlled, full range, no bouncing | — | — |
| Main CV | Steady / interval cardio | Bike or rower | 10 min | 6 (talk test) | Maintain moderate effort; monitor RPE and breathing | Shorter duration / lower resistance; alt: recumbent bike (lower impact) | Intervals / higher resistance; alt: rower or incline treadmill |
| Resistance (machine, lower) | Leg press | Leg press machine | 2–3 × 10–12 | 6–7 | Feet shoulder-width, don't lock knees, control the descent | Lighter load / reduced range; alt: box squat or wall sit (more supported) | Add load or slow tempo; alt: goblet / dumbbell squat (adds stability demand) |
| Resistance (machine, pull) | Seated row | Seated row machine | 2–3 × 10–12 | 6–7 | Chest up, drive elbows back, squeeze shoulder blades | Lighter plate; alt: band-resisted or chest-supported row | Add load / pause at contraction; alt: single-arm dumbbell row (anti-rotation) |
| Free weight (push) | Dumbbell shoulder press | Dumbbells | 2–3 × 10–12 | 6–7 | Brace core, no lower-back arch, press just forward of head | Seated with back support / lighter DBs; alt: machine shoulder press (guided path) | Standing / heavier; alt: barbell press or push press |
| Free weight (squat) | Dumbbell box squat | Dumbbells + box / bench | 2–3 × 10–12 | 6–7 | Sit back under control, touch the box without collapsing, keep tension, knees track over toes, drive up through mid-foot | Higher box / lighter DBs; alt: bodyweight sit-to-stand to a chair | Lower box or heavier / slow tempo; alt: full-range goblet or barbell squat |
| Bodyweight (core) | Plank | Mat | 2–3 × 20–40 s | 6–7 | Straight line head-to-heel, brace glutes and abs, no sag | Knees down / shorter hold; alt: incline plank (hands on bench) or dead bug | Longer hold / limb lift; alt: plank shoulder taps or long-lever plank |
| Functional | Farmer's carry | Dumbbells / kettlebells | 2–3 × ~20 m | 6–7 | Tall posture, braced core, even steps, controlled turns | Lighter / shorter distance; alt: static loaded hold | Heavier / longer / uneven load; alt: suitcase (single-arm) carry (anti-lateral-flexion) |
| Cool-down | CV cool-down | Bike / walk | 5 min | Easing to 2–3 | Gradually lower HR toward resting | — | — |
| Cool-down | Maintenance static stretches: quads, hamstrings, glutes, chest, lats, calves | Mat | ~15–20 s each | Low | Hold, no bounce, breathe | — | — |
| Cool-down | Developmental stretch — hamstrings (hip flexors optional 2nd) | Mat | 20–30 s × 2–3 | Low | Ease slightly deeper each rep as the muscle relaxes | — | Add a second developmental stretch |
Assessment behaviours to evidence throughout (LAP page 34): screening / health and safety, clear demonstration + teaching points, observation and correction, intensity monitoring (RPE / talk test), two-way client feedback, sensible timing, end-of-session feedback, signposting next steps, and leaving equipment and environment in good order.
Blueprint page 7 checklist covered: